Nutrition: How to consume caffeine

Having once been a banned substance – before being allowed again in 2004 – there is still a prevailing perception that it can only hinder your athletic output.

But according to rugby nutritionist James Morehen, consuming 3-6mg of caffeine in liquid form per kg of your body weight prior to exercise will help improve performance for team sports athletes over the age of 18.

For you science fans out there, ingesting caffeine will also aid the mobilisation of fat from your adipose tissue and muscle cells, and stimulate the release of adrenaline – which, when it hits your central nervous system, will make you more alert and reduce the perceived feeling of pain or prolonged fatigue.

Caffeine hit: Coffee can boost performance

With this in mind, a cup of coffee in the morning and/or before training will give you a boost. Not only that but Morehen and fellow team members at Liverpool John Moores University say that caffeine ingestion before an afternoon nap is recommended. The rough time period for caffeine to take effect is 20 to 60 minutes, so ingestion before the nap will allow the ergogenic aid to do its stuff and ease you softly out of your nap before you wake.

Depending on the brand, 60g of dark chocolate will contain 10-50mg of caffeine but be careful – a 250ml can of Red Bull contains 80mg of caffeine. High intake isn’t advised for those under the age of 18. For adult athletes seeking an energy boost during the day, the recipe below is an ideal snack.